Freedom WOD Classes

Warm Up 8 Mins
30 sec Hip And Ankle Opener
1 min/side Tricep Barbell Roll Out
N-S-N Samson Stretch
20 Air Squats
10 Clean Deadlift
10 Clean To Power Position
10 Power Cleans

Strength:
4 Mins to warm up to first working weight

6 Mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (mobility between sets)
3×5 at 70% With a 3 sec pause in the bottom position of each rep

Metcon: 15 mins Cap
“DT”
5 Rounds
12 Deadlift 155/115
9 Hang Clean
6 Push Jerk

*Focus on Barbell cycling, scale weight appropriately (~60% power clean) 15 min cap

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

Dive Team